CBT helps you examine the thoughts that come up in difficult situations and how those thoughts influence what you feel and do. Many of these patterns are automatic. For example, you might often assume the worst in a situation, blame yourself for things outside your control, or avoid something that feels overwhelming. These thoughts and behaviours can become habits that shape your mood and choices over time. In CBT, a therapist works with you to identify these patterns and experiment with small changes. You might learn to reframe a thought, challenge an old belief, or take a new approach to a stressful situation. These changes are not forced. The pace is up to you, and you’re encouraged to reflect on what feels useful, what doesn’t, and what feels worth trying again. CBT is often a good fit for people who want something active and practical in their therapy sessions. It’s also helpful if you’re feeling overwhelmed and want a place to start. CBT can be used on its own or alongside other therapeutic approaches, depending on what you need. While the work is structured, it is still deeply personal. CBT does not tell you how to feel, but it gives you tools to respond to your thoughts and emotions with more awareness and choice.